Post-COVID-19 syndrome affects the respiratory tract, even causing neurological disorders such as anxiety, stress, depression, etc. These complications can lead to poor sleep quality, which causes difficulty sleeping for many people. Therefore, supplementing the body with hormones that bring a feeling of comfort to sleep such as dopamine, oxytocin, serotonin, melatonin will be very helpful. Scientific studies show that these hormones are known for their ability to signal to the brain that it is time to sleep.
Among the hormones mentioned above, melatonin stands out for its popularity. This hormone is produced in our brain. When light is reduced, melatonin levels in the brain increase, helping us fall asleep more easily.
Eating foods rich in melatonin helps you sleep well without any side effects.
For people with insomnia, where the body does not produce enough melatonin it needs, you need additional amounts of melatonin from outside. One of the best sources of melatonin is from food. Carleara Weiss, PhD, sleep science advisor at the University at Buffalo (New York, USA) says that consuming melatonin in the form of food or drink does not cause worrying side effects.
5 foods that contain melatonin that can help you sleep
Pistachio
The amount of melatonin present in pistachios is rated as the highest among foods. In 49 seeds (equivalent to 28g) contains about 6.6mg melatonin. Experts recommend eating about 1/4 cup of pistachios an hour before bedtime. Try it for two weeks in a row to see if you find it easier to fall asleep.
egg
Eggs contain an abundance of melatonin, so using eggs for breakfast or dinner makes sense. You can combine eggs with potatoes or tomatoes, beans … to enjoy a delicious meal and help the body increase melatonin.
milk
A glass of milk will help you sleep better
A glass of warm milk before bed is very good for your health and sleep quality. Note that cow’s milk contains the highest amount of melatonin, of all milk, excluding breast milk.
Cherry Extract
These foods are good sources of melatonin, which belongs to the category of sleep chemotherapy foods. A study published in the European Journal of Nutrition in 2012 found that people who consumed cherry extract increased their total sleep time compared to those who did not.
Salmon
Salmon is not only rich in nutrients but also rich in melatonin. Research has shown that salmon is rich in protein, vitamin B12, potassium, iron, vitamin D3, and omega 3. The amount of melatonin in salmon is higher than in the same amount of meat.
Salmon is the “golden food” that helps reduce insomnia
Why do foods containing melatonin help you sleep?Getting melatonin from food has proven to be an effective option for improving sleep quality. “All of these foods can help you fall asleep by increasing circulating levels of melatonin,” says Page. However, you should consult your doctor, dietitian, or sleep specialist when using products that contain melatonin, as these products may interact with certain medications you are taking.
In addition to using the foods above, you can also apply the following ways to sleep better:
– Have dinner a little earlier and choose a low-cost, non-greasy cooking method. Don’t overeat.
– Limit the use of cell phones, TV, computers at least one hour before going to bed.
– Move your body in a way that suits your condition (walking, running, cycling …) in the morning or evening.
– Take a warm bath, take a warm foot bath before going to bed.
– Practice meditation, relax before going to bed.
– Make sure the bedroom is cool, dark and quiet.
at Blogtuan.info – Source: Eva.vn – Read the original article here
